Zakudya zamapuloteni: momwe mungachitire, zomwe mungadye ndi menyu
Zamkati
- Zakudya zololedwa
- Zakudya Zomwe Muyenera Kupewa
- Zakudya zamapuloteni
- Zomwe muyenera kudziwa musanayambe zakudya zamapuloteni
Zakudya zamapuloteni, zomwe zimadziwikanso kuti zakudya zamapuloteni kapena zamapuloteni, zimakhazikika pakuwonjezera kudya kwa zakudya zamapuloteni, monga nyama ndi mazira, komanso kuchepetsa kudya zakudya zopatsa mphamvu, monga mkate kapena pasitala. Kudya mapuloteni ambiri kumathandiza kuchepetsa njala ndikuwonjezera kukhutira, chifukwa imagwira molunjika pamlingo wa ghrelin ndi mahomoni ena omwe amachititsa kuti munthu akhale ndi njala.
Mwanjira imeneyi, mapuloteni amatha kuwonjezera kagayidwe kake, kuthandizira kuwotcha mafuta owonjezera, komanso kusapezeka kwa chakudya m'thupi kumatha kupangitsa kuti thupi ligwiritse ntchito mafuta ena kuti apange mphamvu.
Ndi zachilendo kuti kumayambiliro azakudya munthu amamva kukhala wofooka komanso wamisala m'masiku oyamba, komabe zizindikilozi zimadutsa pakatha masiku atatu kapena anayi, yomwe ndi nthawi yofunikira kuti thupi lizolowere kusowa kwa chakudya . Njira yochepetsera pang'ono chakudya komanso kusavutika ndikudya zakudya carb yotsika. Phunzirani momwe mungadye zakudya zochepa za carb.
Zakudya zololedwa
Zakudya zomwe zimaloledwa mu zakudya zamapuloteni ndi zakudya zomwe zili ndi zomanga thupi zambiri ndipo zimakhala ndi mafuta ochepa, monga:
- Nyama yotsamira, nsomba, dzira, nyama, nyama yankhuku;
- Mkaka wosakanizika, tchizi woyera, yogurt yosalala;
- Mkaka wa amondi kapena mtedza uliwonse
- Chard, kabichi, sipinachi, letesi, arugula, watercress, chicory, karoti, kabichi, phwetekere, nkhaka, radish;
- Olive kapena mafuta a fulakesi, maolivi;
- Mabokosi, mtedza, amondi;
- Mbewu monga chia, flaxseed, sesame, dzungu, mpendadzuwa;
- Peyala, mandimu.
Zakudya zamapuloteni zitha kuchitika masiku 15 ndi masiku atatu, ndipo zimatha kubwerezedwa kwa masiku ena 15.
Zakudya Zomwe Muyenera Kupewa
Zakudya zoletsedwa panthawi yamapuloteni ndizomwe zimapatsa chakudya, monga chimanga ndi ma tubers, monga mkate, pasitala, mpunga, ufa, mbatata, mbatata ndi chinangwa. Kuphatikiza pa mbewu monga nyemba, nandolo, chimanga, nandolo ndi soya.
Ndikulimbikitsanso kupewa shuga ndi zakudya zomwe zimakhala, monga ma cookie, maswiti, makeke, zakumwa zozizilitsa kukhosi, uchi ndi timadziti tomwe timapanga. Kuphatikiza apo, ngakhale zili ndi thanzi, zipatso zimakhala ndi shuga wambiri motero zimayenera kuzipewa kapena kusazidya zambiri panthawi yamapuloteni.
Ndikofunika kuti tisadye zakudya izi panthawi yamapuloteni kuti tipewe kusintha kwa kagayidwe kamene kamaletsa thupi kugwiritsa ntchito mapuloteni ndi mafuta ngati gwero lamagetsi.
Zakudya zamapuloteni
Ichi ndi chitsanzo cha mndandanda wazakudya zamapuloteni zokwanira kumaliza sabata.
| Chakudya cham'mawa | Chakudya chamadzulo | Chakudya chamadzulo | Chakudya chamadzulo | |
| Chachiwiri | Mkaka wosalala ndi peyala ndi mazira othyola ndi anyezi ndi paprika | Nsomba yophika ndi sipinachi yokometsedwa ndi madontho a mandimu | 1 yogati wamafuta ochepa ndi batala wa chiponde | Letesi ndi phwetekere saladi ndi tuna, wokhala ndi kirimu yogurt ndi cilantro ndi mandimu |
| Chachitatu | Yogurt yosalala yokhala ndi fulakesi, limodzi ndi tchizi komanso tchizi | Nkhuku yokazinga ndi saladi wa nkhaka, letesi, phwetekere, okoleretsa mafuta ndi mandimu | Dzira lowiritsa ndi karoti timitengo | Salmoni wokazinga ndi broccoli, karoti ndi phwetekere saladi, wokhala ndi mandimu ndi mafuta a fulakesi |
| Chachinayi | Khofi wokhala ndi mkaka wopanda dzira ndi dzira limodzi lowiritsa | Omelet ndi tchizi ndi ham ndi arugula saladi wokhala ndi maolivi ndi mandimu | Yogurt yosakanizika ndi mbewu za chia ndi magawo awiri a tchizi | Zakudyazi za zukini zokhala ndi ng'ombe yamphongo ndi msuzi wachilengedwe |
| Chachisanu | Avocado smoothie wokhala ndi mkaka wosenda | Nsomba yatsopano yophikidwa ndi chard komanso yokonzedwa ndi mafuta a fulakesi | Madzi a mandimu ndi dzira ndi kagawo kamodzi ka nyama ya nkhuku | Mkaka wowotcha wa Turkey ndi phwetekere ndi grated tchizi ndi mafuta, limodzi ndi arugula ndi grated karoti saladi komanso wokonzedwa ndi mandimu |
| Lachisanu | Yogurt yosalala ndi dzira losakanizika ndi chard ndi tchizi | Biringanya wothiridwa chifuwa cha nkhuku chosalala ndikupaka paprika, anyezi kapena gratin mu uvuni ndi tchizi tchizi | Avocado smoothie ndi mkaka wa amondi | Omelet wokhala ndi sipinachi ndi anyezi osungunuka |
| Loweruka | Mkaka wosakaniza ndi ma ham awiri ndi tchizi | Letesi, arugula ndi saladi wa nkhaka wokhala ndi mapeyala odulidwa ndi tchizi grated ndi dzira lowira ndi yogurt, parsley ndi mavalidwe a mandimu | 3 walnuts ndi 1 yogurt yamafuta ochepa | Kirimu kirimu wokhala ndi zidutswa zoyera za tchizi woyera ndi cilantro |
| Lamlungu | Khofi wokhala ndi mkaka wa amondi ndi ham ndi tchizi omelet | Steak yophikidwa ndi katsitsumzukwa kamene kamatulutsidwa mu mafuta | Magawo a peyala ndi batala wa chiponde | Msuzi wa salimoni wosuta wokhala ndi letesi wobiriwira komanso wofiirira, avocado wodulidwa, nthanga za chia ndi mtedza, wothira mafuta ndi mandimu |
Kuchuluka kwa chakudya chomwe chili pamndandanda chimasiyanasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso ngati munthu ali ndi matenda kapena ayi, chifukwa chake ndikofunikira kufunafuna katswiri wazakudya kuti athe kuwunika kwathunthu ndikuwerengera magawo oyenera kwambiri. zosowa za munthu.
Zomwe muyenera kudziwa musanayambe zakudya zamapuloteni
Musanayambe zakudya zilizonse, ndikofunikira kukaonana ndi dokotala kapena wazakudya kuti musawononge thanzi lanu. Katswiri wazakudya atha kulangiza mndandanda wosankha makonda anu, poganizira zokonda zawo komanso momwe mungaletsere kudya.
Zakudyazi siziyenera kuchitidwa ndi anthu omwe ali ndi vuto la impso, popeza kudya mapuloteni ambiri kumatha kuwononga impso. Zakudyazi zimayenera kuchitika kwa mwezi umodzi wokha, pambuyo pake ndizotheka kukhala ndi chakudya chochepa chazakudya kuti mukhale wonenepa komanso kupewa kuperewera kapena kuchuluka kwa michere m'thupi.
Pankhani yokhala zamasamba pali zakudya zomwe zili ndi mapuloteni azamasamba, monga nyemba, nsawawa ndi quinoa, mwachitsanzo.
Onani mu kanemayu zakudya zabwino kwambiri zomwe zimaphatikizana ndikupanga mapuloteni, komanso nyama:
Kuwona
Hypomagnesemia (Magnesium Otsika)
